Tuesday 7-26-11
Warm Up:
50 Double Unders
2 rds
10 Pass Throughs
10 Overhead Squats
10 Back Extension
10 Pull Ups
then after 2 rds
4 spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch w/ 5 sec. hold at the bottom
Pretzel Stretch
WOD:
AMRAP in 15 min.
30 Wallball Shots (20/14)
20 Box Jumps (30/24)
10 Toes to Bar
Post number of rounds
Monday, July 25, 2011
New Promotion Going On!
New promotion going on at CLCF! Refer a friend and receive 50% off your next month after they pay for 1 month! Refer as many friends as you want during this promotion! Everyone likes to WOD with a friend :)
Sunday, July 24, 2011
Monday 7-25-11
Warm Up:
400m Row
2 rds
10 Pass Throughs
10 Sit Ups
10 Pull Ups
10 Air Squats
then after 2 rds
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then hamstring stretch w/ 5 sec. hold at the bottom
Pretzel Stretch
Strength:
Hang Snatch
3-3-3-3
WOD:
4x50 yrd sprints w/45 sec. rest in between
5x40 yrd sprints w/35 sec. rest in between
6x30 yrd sprints w/25 sec. rest in between
Post Hang Snatch & Average sprint time for 50 yrds,40 yrds,and 30 yrds
Warm Up:
400m Row
2 rds
10 Pass Throughs
10 Sit Ups
10 Pull Ups
10 Air Squats
then after 2 rds
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then hamstring stretch w/ 5 sec. hold at the bottom
Pretzel Stretch
Strength:
Hang Snatch
3-3-3-3
WOD:
4x50 yrd sprints w/45 sec. rest in between
5x40 yrd sprints w/35 sec. rest in between
6x30 yrd sprints w/25 sec. rest in between
Post Hang Snatch & Average sprint time for 50 yrds,40 yrds,and 30 yrds
Thursday, July 21, 2011
Friday 7-22-11
Warm Up:
400m Row
2 rds
10 Pass Throughs
10 Push Ups
10 Good mornings
10 Sit Ups
tehn after 2 rds
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten out leg for hamstring stretch w/ 5 sec. hold
Pretzel Stretch
Strength:
Power Clean
2-2-2-2
WOD:
4 rds
1 minute Shoot Throughs
1 minute Pull ups
1 minute Knee Ups (Abs)
Give 15 seconds to transfer from one exercise to the next
Post Power Clean & total number of reps
Warm Up:
400m Row
2 rds
10 Pass Throughs
10 Push Ups
10 Good mornings
10 Sit Ups
tehn after 2 rds
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten out leg for hamstring stretch w/ 5 sec. hold
Pretzel Stretch
Strength:
Power Clean
2-2-2-2
WOD:
4 rds
1 minute Shoot Throughs
1 minute Pull ups
1 minute Knee Ups (Abs)
Give 15 seconds to transfer from one exercise to the next
Post Power Clean & total number of reps
Wednesday, July 20, 2011
Thursday 7-21-11
Warm Up:
400m Row
2rds
10 Pass Throughs
10 KB Swings
10 Burpees
2 Rope Climbs
then after 2 rds
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch w/ 5 sec. hold
Pretzel Stretch
WOD:
"Nancy"
5 rds for time:
400m Run
15 Overhead Squats (95/65)
Post WOD time
Warm Up:
400m Row
2rds
10 Pass Throughs
10 KB Swings
10 Burpees
2 Rope Climbs
then after 2 rds
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch w/ 5 sec. hold
Pretzel Stretch
WOD:
"Nancy"
5 rds for time:
400m Run
15 Overhead Squats (95/65)
Post WOD time
Tuesday, July 19, 2011
Wednesday 7-20-11
Warm Up:
400m Run
10 Pass throughs
10 Push Ups
10 Pull Ups
20 Jumping Jacks
then after 2 rds
4 Spiderman Lunges w/5 sec. hold at the bottom, then straighten leg out for hamstring stretch w/ 5 sec. hold
Pretzel Stretch
Strength:
DB Bench Press
5-5-5-5
WOD
3rds for time:
75 Double Unders
20 Deadlifts (225/155)
20 Burpees
Post DB Bench Press & WOD time
Warm Up:
400m Run
10 Pass throughs
10 Push Ups
10 Pull Ups
20 Jumping Jacks
then after 2 rds
4 Spiderman Lunges w/5 sec. hold at the bottom, then straighten leg out for hamstring stretch w/ 5 sec. hold
Pretzel Stretch
Strength:
DB Bench Press
5-5-5-5
WOD
3rds for time:
75 Double Unders
20 Deadlifts (225/155)
20 Burpees
Post DB Bench Press & WOD time
Monday, July 18, 2011
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